Shrimp Fried Rice

Ingredients: Makes: 6-8 servings • 1lb medium shrimp, peeled and deveined • 4 cups cooked jasmine rice (can use brown rice – day old rice works best) • 2 tablespoons olive oil • 1 medium onion, chopped • 2 tablespoons …

Sautéed Tilapia with Carmelized Onions

  Ingredients: Makes: 4 servings • 4 4oz tilapia fillets • 1 medium onion, thinly sliced • 2 tablespoons extra virgin olive oil • 2 teaspoons parsley • 2 teaspoons paprika • 2 teaspoons granulated garlic • 1 pinch of …

Salmon Loaf

Ingredients: Makes: 6-8 servings 3 – 7oz cans of salmon (canned in water/yield 4oz per can) 3/4 cup lemon herb panko crumbs 1/4 cup chopped green onion or chives 2 eggs (can use egg whites or egg substitute) 1/4 cup …

Vegetable Saute with Angel Hair Whole Grain Pasta

Ingredients: Makes: 4-6 servings 1/2 lb whole wheat angel hair pasta, cooked (optional) 2 tablespoon coconut oil 1 medium sweet onion, julienned 4-6 mini red & orange sweet peppers, julienned 2 cloves of garlic, minced 2 cups steamed broccoli florets …

Whole Grain Croutons

Ingredients: Makes: 2 cups (1/4 cup servings) 4 slices whole grain wheat artisan bread 1/2 – 1 tablespoon extra virgin olive oil (can substitute oil for cooking spray) 1 teaspoon granulated garlic 1 tablespoon parsley flakes cracked black pepper   …

Chicken & Pineapple Lo Mein

Ingredients: Makes: 4-5 servings 1/2 lb whole wheat angel hair pasta 2 4-oz chicken breasts, sauteed & cubed 2 tablespoon extra virgin olive oil 1 medium sweet onion, chopped 2-3 cloves garlic, minced 1 medium green bell pepper, chopped 1/2 …

Roasted Garlic

Ingredients: Makes: 2 heads roasted garlic 2 heads of garlic 1 tablespoon olive oil sea salt and pepper 1 teaspoon fresh parsley or favorite  herbs   Directions: Preheat the oven to 400 degrees F. Slice off the top each head …

Fresh Fruit Kabobs

Ingredients: Makes: 10 servings 20 blueberries 10 pieces of cantaloupe 10 pieces of pineapple 10 pieces of honeydew melon 1 cup of grapes 10 strawberries, halved   Directions: Remove any splinters from your wooden skewers. Cut your fruit in bite …

Avocado & Turkey Bacon Salad

Ingredients: Makes: 2 servings 3 cups spring mix salad greens or kale mix salad 1 avocado, pitted, peeled, and sliced 1 teaspoon fresh parsley 1/4 cup dried craisins 1/4 cup pumpkin seeds 4 slices turkey bacon, cooked & crumbled   …

Grilled Lemon Pepper Tilapia

Ingredients: Makes: 4 servings • 4 tilapia loins or filets • 2 tablespoon extra virgin olive oil • 1 teaspoon granulated garlic • 1-2 tablespoon lemon-pepper seasoning • 2 tablespoon sweet basil • 1/4 teaspoon sea salt black pepper Directions: …


BetterChoices Let's Cook Healthy Lifestyle Cookbook













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